Workout Description

Why This Workout Is Very Hard

Heavy barbell triplet with 165 total reps under a tight 17-minute cap. The deadlift and bench press are near-strength loads for many athletes, while squat cleans demand repeated explosive pulls from the floor. Muscular stamina and barbell cycling under fatigue are critical. Movement complexity is moderate, but load and density make this feel like a strength-endurance sprint.

Benchmark Times for Regionals 18.2 (Linda)

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 14:30-15:00
• Beginner: >17:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 165 heavy-ish reps tax pressing and pulling stamina. Success depends on sustaining submaximal sets without failing the bench, and repeatedly standing up cleans while deadlifts stay crisp.
• Strength (8/10): Loads approach a high percentage for many athletes, particularly on the bench and deadlift. Absolute strength capacity strongly influences how big your sets can be and how little rest you need.
• Power (6/10): Squat cleans require repeated explosive hip extension under fatigue, and powerful pulls help manage bar speed. However, the workout is paced endurance-strength rather than single maximal efforts.
• Speed (5/10): Quick but controlled cycling and tight transitions matter. Weight limits sprinting; the fastest performances maintain brisk singles or small sets with minimal downtime between bars.
• Endurance (4/10): No monostructural work, but the density of reps elevates heart rate quickly. Expect breathing to matter as you cycle through sets with short rest, especially from the round of 7 down to 3.
• Flexibility (2/10): Basic positions: setup and safe spinal neutrality for deadlifts, solid shoulder positioning for bench, and front rack/squat depth for cleans. No extreme ranges, but good mobility supports efficient positions.

Movements

• Squat Clean
• Bench Press
• Deadlift

Scaling Options

Scale to: 225/155/115-85 lb across bars • Use percentages ~60–70% of each 1RM (deadlift/bench/clean) • Replace bench with DB floor press or push-ups; keep rep scheme 10-1

Scaling Explanation

These options preserve the heavy barbell triplet, pressing demand, and descending volume while adjusting load or movement so you can move steadily and finish near the intended time domain.

Intended Stimulus

Heavy, fast, and gritty. It should feel like a strength-endurance push where you keep moving with calculated breaks to avoid bench press failure. Deadlifts should be smooth and efficient. Squat cleans are mostly quick singles. Transitions stay short, and your breathing climbs but never fully redlines until the final few rounds.

Coach Insight

Pace the 10–8 rounds conservatively, then accelerate from 6 down. Keep transitions tight and avoid grinding failure on the bench. One tip: Pre-plan exact set sizes and rest windows for the bench to prevent missed reps. Common mistakes: Opening too hot on deads, letting cleans get sloppy, and failing bench reps that cost huge time.

Benchmark Notes

If you’re near the cap, aim to keep moving steadily and finish under 17 minutes. Mid-tier athletes should target 14–15 minutes. Advanced athletes can push sub-13. Elite performers finish around 12 minutes or faster by keeping transitions short and minimizing press failures.

Modality Profile

This is a pure weightlifting triplet: three barbell movements, no gymnastics or monostructural elements. The time domain and rep ladder create a conditioning feel, but all work is performed with external loads and barbell mechanics.

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